Depression also referred to as a major depressive disorder, is a common yet severe medical illness.
It causes feelings of sadness and/or worthlessness. It can even lead to various emotional and physical problems and can substantially lower a person’s ability to function at work and at home.
According to the World Health Organization (WHO), depression is one of the prominent reasons for disability worldwide. It can affect adults, adolescents, and even children.
According to the CDC research reports from 2013 to 2016, approximately 10.4 percent of women were found to be in depression, which was almost double from the percentage of men in depression—that is, 5.5 percent of men.
The WHO numbers are astonishing, stating that more than 300 million people worldwide suffer from depression.
But fortunately, it is very much treatable. And not just by the use of antidepressants, but with an altogether more natural approach.
But before we move on to dealing with depression and anxiety, let’s get familiar with the symptoms.
A quick guide
- 1 Depression Symptoms
- 2 Effective Quotes and Best Words of Encouragement for Depression
- 3 How to Deal with Depression?
- 4 1. Building a Support Network
- 5 2. Managing Stress
- 6 3. Improving Your Sleeping Habits
- 7 4. Practice yoga poses for depression:
- 8 5. Read books for overcoming depression:
- 9 6. Watching Your Eating Habits
- 10 7. Controlling Negative Thoughts
- 11 8. Exercise
- 12 9. Practicing Mindfulness
- 13 10. Avoiding or Limiting Alcohol and Other Substance Use
- 14 Conclusion
In a person’s life, major depression can affect in the long run, showcasing multiple symptoms related to both your mood and your body.
These symptoms may be ongoing or might appear sometimes and disappear at another time. Surprisingly, depression can affect men, women, and children differently.
If you discover and experience some of the below-mentioned signs and symptoms most of the day or every day, for at least two weeks, you may be among the people with depression:
- Persistent sadness, anxiousness, or “empty” mood
- Feelings of hopelessness or negativity
- Bad temper
- Feelings of guilt, irrelevance, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy or fatigue
- Moving or talking more slowly
- Feeling restless or having trouble sitting still
- Difficulty concentrating, remembering, or making decisions
- Difficulty sleeping, early-morning awakening, or oversleeping
- Appetite and/or weight changes
- Thoughts of death or suicide, or suicide attempts and the belief you’re worthless
- Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment
Effective Quotes and Best Words of Encouragement for Depression
1. The greatest degree of inner tranquility comes from the development of love and compassion. The more we care for the happiness of others, the greater is our sense of well-being.
2. Keep yourself busy if you want to avoid depression. For me, inactivity is the enemy.
3. Count the garden by the flowers, never by the leaves that fall. Count your life with smiles and not the tears that roll.
4. Issue a blanket pardon. Forgive everyone who has ever hurt you in any way. Forgiveness is a perfectly selfish act. It sets you free from the past.
5. A positive attitude gives you power over your circumstances instead of your circumstances having power over you.
6. Victory is always possible for the person who refuses to stop fighting.
7. Maybe you have to know the darkness before you can appreciate the light.
8. Our greatest glory is not in never falling, but in rising every time we fall.
How to Deal with Depression?
Depression can lead to severe dissatisfaction and can drain your energy, hope, and drive, making it hard to take the steps that can help you to feel better.
Sometimes, even thinking about those things that once made you feel good, like trying new restaurants, watching movies, exercising, or spending time with close ones, can seem very tiring, irritating, annoying, or impossible to put into real action.
But there is nothing to lose hope, and you must follow those things that can help in coping up with your symptoms.
This will, in fact, improve your quality of life and plug-in positive-thinking abilities. Below are the eight tips for overcoming depression.
1. Building a Support Network
Strengthening stronger ties with friends or family and knowing you can trust loved ones to help can go a long way toward improving your depression.
A depression support group can also be a help. It can be a community group that meets in your area, or you may find an online support group that meets your needs.
2. Managing Stress
Under stress, the body produces more of a hormone called cortisol. In the short term, this is good as it helps in gearing up to cope with reasons causing the stress in life.
Over time, however, it can cause many problems, including depression. The effective use of stress management techniques for controlling stress is the key to fighting against depression.
3. Improving Your Sleeping Habits
Sleep and mood are closely related. A 2014 study found that 80 percent of people with significant depressive disorder experience sleep disturbances.
You might feel like you just can’t fall asleep, or you struggle to get out of bed because you feel exhausted most of the time. Reading a book or doing yoga can help to relax your mind and soul.
Avoid working on the bed, or even in your bedroom; it can also cause increased stress. To help improve your sleep quality, take note of the following.
4. Practice yoga poses for depression:
- Adho mukha svanasana (downward-facing dog pose)—combats anxiety and energizes the body.
- Paschimottanasana (a) to Halasana (b) (seated forward bend to plow pose)—brings relief from despondency or anxiety, energizes your whole body, and makes you feel more alive.
- Prasarita padottanasana (wide-angle standing forward bend)—calms jittery nerves and combats fatigue.
- Urdhva dhanurasana (upward-facing bow pose)—improves circulation, stimulates the nervous system, and generates a feeling of well-being.
5. Read books for overcoming depression:
Noonday Demon by Andrew Solomon
The Perks of Being a Wallflower by Stephen Chbosky
Feeling Good: The New Mood Therapy by David Burns
The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
6. Watching Your Eating Habits
Research continues to find strong links between diet and mental health. In fact, there have been numerous studies that prove improving nutrition can prevent and treat mental illness.
Many brain-essential nutrients can affect depression. For example, a 2012 study found that zinc deficiency increases symptoms of depression.
So work on improving your eating habits and introduce exercise in your daily routine.
7. Controlling Negative Thoughts
Cognitive-behavioral therapy (CBT) is a type of treatment that works to alter common patterns of negative thinking called cognitive distortions to eliminate depression.
There are also many self-help books, apps, and online courses that can help you learn how to change your unhealthy thinking patterns.
Exercise is hugely advantageous for people suffering from depression. It releases chemicals called endorphins that improve mood.
An analysis of 25 studies on depression reports that exercise has a “large and significant effect” on symptoms of depression.
9. Practicing Mindfulness
Mindfulness allows people to wholly experience the moment they are in, not worrying about the future or dwelling on the past.
Research suggests that regular sessions of mindfulness can reduce symptoms of depression and improve the negative responses.
10. Avoiding or Limiting Alcohol and Other Substance Use
Drinking alcohol and using other substances may keep you distracted or numb from the pains of depression, but it isn’t the best way to heal it in the long run.
Such practices will always turn into a bigger problem, leading to further distraction. The only possible solution is to improve your lifestyle and avoid anything that can harm you mentally or physically.
Take it out of your mind that depression is permanent. Albert Ellis said, “You primarily constructed your depression. It wasn’t given to you. Therefore, you can deconstruct it.”
Yes, it is correct to overcome depression by following the right patterns. Even one mantra can be of great help:
Stay happy, stay cheerful, and appreciate what life draws for you!
Severe depression can be lead to a debilitating existence, but with the right mindset and the right people, it can be overcome in time.